Punch Twist
Twist & punch your way to a stronger core! A cardio blast that targets your abs & obliques. Get fit with every twist!
The Punch Twist mainly works the core, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Punch Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Punch Twist Variations and Alternatives
How to do the Punch Twist
Start by standing with your feet shoulder-width apart and your knees slightly bent.
Extend both arms out straight in front of you, palms facing down.
Engage your core and keep your back straight.
Rotate your torso to one side, pivoting on the ball of your back foot as you 'punch' with the opposite arm. For example, twist to the right while extending your left arm forward like a punch.
Simultaneously, retract your other arm so that it ends up close to your body like it's 'cocking back' a punch.
Return to center and then quickly twist to the other side, punching with the alternate arm.
Continue this motion in a smooth and controlled fashion, alternating sides with each repetition.
Perform this exercise for the desired number of repetitions or time duration. As you become more proficient, you can increase the speed of the punches and the force of the twist to further engage the core muscles and increase the cardiovascular demand.
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Punch Twist FAQs
What muscles does the Punch Twist work?
The Punch Twist mainly works the core, with help from the back and traps. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Punch Twist?
None. The Punch Twist is a bodyweight exercise, so you can do it anywhere.
What are some Punch Twist variations and alternatives?
Similar exercises include the Side Duck & Punch, Arm Torso Extension Twist, Burpee Twist and Diagonal Punch.
Training calculators
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